Buzz
Image Credit: Tracey Kusiewicz/Getty ImagesThe terms 'healthy' and 'alcohol' rarely appear together, as alcohol is not typically associated with significant health benefits. However, moderate and occasional consumption can be an enjoyable and flavorful addition to a balanced lifestyle, particularly when shared with great company and in a positive atmosphere. That said, health professionals would never advise someone to begin drinking if they don’t already.
Alcohol and Its Impact on Health
While cocktails can be delightful, frequent and excessive alcohol consumption poses significant health risks. These include heightened inflammation in the body, particularly in the gut and its microbiome, as well as an increased likelihood of chronic conditions such as cancer, heart disease, liver disease, and pancreatic disorders. As research continues to highlight these adverse effects, guidelines for alcohol intake have become increasingly restrictive over time.
Although alcohol isn’t a health food, some options are better than others. For those who choose to drink, there are ways to make healthier and more mindful choices when relaxing after a busy day or celebrating with friends. Below are general tips for selecting the healthiest alcoholic beverages, along with specific drink recommendations to enjoy during festive occasions.
How to Select the Healthiest Alcoholic Beverage
Choose drinks with lower sugar content.
One of the primary concerns with alcoholic drinks is sugar, particularly added sugars found in mixers like sodas, juices, or syrups. Even in beverages like beer, sugar content varies—dark beers often have a higher carbohydrate (or sugar) load compared to lighter options. Added sugars are known to promote inflammation and add empty calories without providing essential nutrients. While we don’t advocate for strict calorie counting, it’s wise to ensure that the calories we consume come with beneficial nutrients that support overall health.
Seek out drinks with healthier ingredients.
Naturally, incorporating nutrient-dense components is a key suggestion for healthier alcoholic beverages. The more vitamins, minerals, antioxidants, and plant-based compounds you can include, the better. Opt for drinks that naturally contain antioxidants, such as
The Healthiest Alcohol Options to Consider
1. Hard Seltzers
Many canned alcoholic seltzers are crafted with sparkling water and a clear spirit like vodka or tequila (e.g., High Noon) or a fermented cane sugar base (e.g., Truly, Nauti, and White Claw), often enhanced with natural fruit essences or juices. This avoids the artificial or high-sugar additives common in many pre-mixed drinks. However, some hard seltzers contain added sugars, so always check the label to ensure you’re choosing a drink that’s truly just sparkling water and alcohol.
2. Red Wine
Thanks to widespread coverage, it’s well-known that red wine is rich in resveratrol, a polyphenol found abundantly in grape skins. This plant compound is celebrated for its antioxidant properties, which help reduce inflammation and may lower the risk of chronic conditions like cancer and heart disease. While red wine isn’t a cure-all, its resveratrol content offers a healthful bonus, making it a more beneficial choice as you enjoy your drink.
3. Light Beer
As mentioned earlier, light beer has an advantage over darker, heavier options like Guinness due to its reduced carbohydrate content. While carbohydrates are essential, it’s best to opt for complex carbs rich in fiber for maximum nutritional value—something heavy beers lack. Light beers, however, are typically lower in refined carbs and calories, making them easier to digest for some individuals.
4. Organic Wine and Liquor
Choosing organic options, especially for wine, can have a significant impact. Rich Southwick of Maverick Wine Company explains, “Some nonorganic wines are produced from grapes grown with pesticides, herbicides, and machinery that emit pollutants to maximize yield. Since grapes have thin skins, these chemicals may end up in your wine…and ultimately in your body.”
In addition to farming chemicals, nonorganic wines often contain additives and preservatives introduced during production. Susan Zavatto, senior associate at Justin Vineyards & Winery, Landmark Vineyards, and Lewis Cellars, notes, “Sulfur naturally occurs on grapes, so it’s present in all natural wines. However, it’s also added as a preservative to prevent microbial growth and used in vineyards to manage mold and fungi.” While sulfur is essential in winemaking, some individuals are sensitive to sulfites, prompting many organic producers to reduce these compounds in their wines.
Southwick adds, “Family-owned, smaller-scale, and artisan wineries are often more committed to ensuring their products are as healthy and pure as possible.”
5. Bloody Mary
Among cocktails, the Bloody Mary stands out as a low-sugar option. This savory, alcohol-infused drink is primarily made with tomato juice, a low-sugar mixer packed with vitamins and minerals. Ingredients like horseradish and black pepper add health-boosting micronutrients, while garnishes such as fiber-rich celery and heart-healthy olives enhance its nutritional profile.
6. Dry Wines
Dry wines undergo a longer fermentation process compared to sweet wines, allowing the yeast to consume more of the grape sugars. This naturally results in a final product with lower sugar content, which is evident in its taste.
7. Hard Kombucha
With kombucha’s growing popularity in recent years, it was inevitable that an alcoholic version would emerge. While traditional kombucha contains a minimal amount of alcohol, hard kombucha has a higher alcohol content, classifying it as an alcoholic drink. It retains many of the benefits of regular kombucha, including probiotics from fermentation and plant-based compounds from the tea used in its production. For a healthier option, choose a hard kombucha with lower sugar content.
8. Spritzes, Spritzers, and Sodas
Whether it’s an Aperol spritz, white wine spritzer, vodka soda, or ranch water, alcoholic beverages mixed with a generous amount of plain or sparkling water are generally healthier options. The added water dilutes both the sugar and alcohol content, meaning you consume less alcohol per serving while also staying slightly hydrated.
9. Hot Toddy
Few drinks are as soothing as a Hot Toddy enjoyed by the fire. This warm beverage is not only comforting but also a healthier choice. Made with hot water, fresh lemon juice, honey, and whiskey—sometimes enhanced with spices, tea, or other spirits—it provides beneficial bioactive compounds, vitamins, and minerals that help combat harmful bacteria, making it a great option during cold winter months.
10. No-Sugar Margarita
Often called a “skinny margarita,” this popular lime-tequila cocktail avoids sugary mixes, syrups, or liqueurs. Instead, it’s crafted with fresh citrus juice, tequila, and occasionally a touch of agave or another natural sweetener to balance the acidity and alcohol. The fresh citrus also delivers a dose of immune-boosting vitamin C, adding to its appeal.
